Workout advice please

mroo2014
mroo2014 Posts: 50 Member
in Fitness and Exercise
Hello wise ones :) So I've almost completed the 30 Day shred which I felt was really good to start me off and I loved it (I've also NEVER lasted this long nor seen a workout plan through) but I'm in the process of planning what to do after as I don't want to be unprepared. Alongside this I am in week 5 of C25K and have fallen for running!

I am really keen on getting into lifting, particularly kettlebells (I can't afford a gym membership at the moment but I'm ordering a 8kg kettlebell to get started in the next few days) and will incorporate some bodyweight strength training with that and I really enjoy the interval training of C25K as well. This is what I've come up with so far:

Monday: 30min jogging/interval runs
Tuesday: 30 - 45min Kettlebell/bodyweight strength training
Wednesday: 30min jogging/interval runs
Thursday: 30 - 45min Kettlebell/bodyweight strength training
Friday: 30 min jogging/interval runs
Saturday: Longer run, swim OR cycle and 45min kettlebell/bodyweight strength training
Sunday: Rest day

Note: I also cycle to uni everyday (only 2miles each way).
The strength workouts will vary on each day on a cycle which I will keep track of (I'm a bit of an excel freak for this stuff :bigsmile: )

What do you think? I'm keen to add something else into my running days (Mon,Wed and Fri) maybe like yoga? (I've never tried it but I'm game for anything!) but I don't want to overdo it either as that happened a few weeks ago with my knees and was quite frustrating. Also, some articles have recommended 2 non-consecutive rest days with strength training... any suggestions?

My main goal at the moment is weight loss (I'm 2 months in, down 18lbs and have around 40lbs to go) but I want to do it the right way as I'm in this for life and want to get strong and fit :) So please feel free to share your advice/suggestions... I'm learning everyday on this journey and loving it so would greatly appreciate it :smile: thanks!

Replies

  • mroo2014
    mroo2014 Posts: 50 Member
    Bump
  • Chrisparadise579
    Chrisparadise579 Posts: 411 Member
    Your schedule looks pretty good! If you want to try Yoga I highly recommend it, but give it its own day, I think it could fit into your wednesday. And only 1 rest day a week is necessary with 2 rest weeks a year. Plus adding in the yoga will give you a less intense workout day.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    A couple suggestions..

    First, i'd get a pair of adjustable dumbbells, ranging from around 2 kg to 10 kg each hand. They are much more versatile than a kettlebell (which may be added for supplemental exercises).

    Second - and this is key - follow a pro-designed program, instead of doing your own thing. That way the program is balanced, and progresses carefully to avoid over-training. Good programs include NROL, Stronglifts, & WSB4SB, and there is one in my profile too.

    There is no one-size-fits-all schedule for everyone. So listen to your body closely and add or subtract exercises as needed.
  • mroo2014
    mroo2014 Posts: 50 Member
    Thanks - definitely gonna get some yoga in there! :)

    Yeah I will be following structured pro-designed programs and will take a look at the ones you suggested as well. Cheers!
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  • mroo2014
    mroo2014 Posts: 50 Member
    Thanks for your response! At the moment I do one rest day and one day of only "chilled out" cardio and that seems to work for me but I might reassess once the strength training is incorporated :)

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